you already know that eating too much sugar isn’t good for you. Yet you’re probably still overdoing it, sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose.
No matter what it’s called, sugar is sugar, and it can negatively affect your body in many ways. Here’s a closer look at how sugar can mess with your health, from head to toe.
WHY TO MUCH SUGAR BAD
When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries, part of your body’s circulatory system. It causes their walls to grow faster than normal and get tense, which adds stress to your heart and damages it over time. This can lead to heart disease, heart attacks, and strokes. Research also suggests that eating less sugar can help lower blood pressure, a major risk factor for heart disease. Plus, people who eat a lot of added sugar (where at least 25% of their calories comes from added sugar) are twice as likely to die of heart disease as those whose diets include less than 10% of total calories from added sugar.
RISK OF EATING TO MUCH SUGAR
1. Sugar causes blood glucose to spike and plummet.
Unstable blood sugar often leads to mood swings, fatigue, headaches and cravings for more sugar. Cravings set the stage for a cycle of addiction in which every new hit of sugar makes you feel better temporarily but, a few hours later, results in more cravings and hunger. On the flip side, those who avoid sugar often report having little or no cravings for sugary things and feeling emotionally balanced and energized.
2. Sugar increases the risk of obesity, diabetes and heart disease.
Large-scale studies have shown that the more high-glycemic foods (those that quickly affect blood sugar), including foods containing sugar, a person consumes, the higher his risk for becoming obese and for developing diabetes and heart disease. Emerging research is also suggesting connections between high-glycemic diets and many different forms of cancer.
3. Sugar interferes with immune function.
Research on human subjects is scant, but animal studies have shown that sugar suppresses immune response5. More research is needed to understand the exact mechanisms; however, we do know that bacteria and yeast feed on sugar and that, when these organisms get out of balance in the body, infections and illness are more likely.
4. A high-sugar diet often results in chromium deficiency.
If you consume a lot of sugar and other refined carbohydrates, you probably don’t get enough of the trace mineral chromium, and one of chromium’s main functions is to help regulate blood sugar. Scientists estimate that 90 percent of Americans don’t get enough chromium. Chromium is found in a variety of animal foods, seafood and plant foods. Refining starches and other carbohydrates rob these foods of their chromium supplies.
5. Sugar accelerates aging.
It even contributes to that telltale sign of aging: sagging skin. Some of the sugar you consume, after hitting your bloodstream, ends up attaching itself to proteins, in a process called glycation. These new molecular structures contribute to the loss of elasticity found in aging body tissues, from your skin to your organs and arteries. The more sugar circulating in your blood, the faster this damage takes hold.
6. Sugar causes tooth decay.
With all the other life-threatening effects of sugar, we sometimes forget the most basic damage it does. When it sits on your teeth, it creates decay more efficiently than any other food substance. For a strong visual reminder, next time the Tooth Fairy visits, try the old tooth-in-a-glass-of-Coke experiment—the results will surely convince you that sugar isn’t good for your pearly whites.
7. Sugar can cause gum disease, which can lead to heart disease.
Increasing evidence shows that chronic infections, such as those that result from periodontal problems, play a role in the development of coronary artery disease9. The most popular theory is that the connection is related to widespread effects from the body’s inflammatory response to infection.
8. Sugar increases stress.
When we’re under stress, our stress hormone levels rise; these chemicals are the body’s fight-or-flight emergency crew, sent out to prepare the body for an attack or an escape. These chemicals are also called into action when blood sugar is low. For example, after a blood-sugar spike (say, from eating a piece of birthday cake), there’s a compensatory dive, which causes the body to release stress hormones such as adrenaline, epinephrine and cortisol. One of the main things these hormones do is raise blood sugar, providing the body with a quick energy boost. The problem is, these helpful hormones can make us feel anxious, irritable and shaky.
9. It can damage your brain
Sugar can have a whole range of negative effects on our brains. Excessive consumption can intensify depression and anxiety by causing energy spikes followed by crashes, as well as messing with the neurotransmitters that help regulate our mood.
Sugar has even been linked to dementia. This is because consuming too much can lead to high blood glucose levels: the main contributing factor in diabetes. Diabetes, in turn, can then lead to memory loss.
10.Sugar can cause liver disease
When the liver can’t cope with the amount of fructose (sugar) it’s being forced to process, it converts the fructose to fat cells.
Some of these are sent around the body as cholesterol and triglycerides, leading to weight gain, while many are stored in the liver.
In some cases fat storage can lead to non-alcoholic fatty liver disease.
HOW TO AVOID EATING TO MUCH SUGER IN YOUR DIET.
If you’re looking to cut back on sugar, here are 15 simple hacks for slashing the sweet stuff from your diet:
1. Go natural.
Eat natural sources of sugar over added sugars. Added sugars like honey, agave, and high fructose corn syrup contain empty calories meaning they have zero nutritional value. Fill up on fresh fruit and vegetables instead because they contain fiber that slows the rate of absorption of carbohydrates along with improving cholesterol levels, digestion, and satiety to help with weight loss.
2.Pick low sugar produce.
If you’re aiming to eat less sugar overall, pick the fruits and veggies with the lowest sugar load like lemons, limes, blackberries, raspberries, strawberries, broccoli, cauliflower, leafy greens, mushrooms, green beans, and zucchini. Essentially all veggies are low in sugar. To compare, 1 cup raspberries contains 5 grams of sugar, 1 cup black beans contains less than 1 gram of sugar, and a medium red potato contains less than 3 grams of sugar. Keep in mind, low sugar intake doesn’t necessarily mean low carbohydrate.
3.Know your portions.
Following a low sugar diet requires some diligence in knowing how much you should be eating. In general, most people should consume 2 fruits (or 2 cups) and at least 3 cups of veggies per day. On average 1 serving of fruit contains 15 grams of sugar. Ideally, try to space out your servings so that you aren’t getting a big sugar rush all at once.
4.Eat whole and fresh.
Limit fruit juices and dried fruit if you are watching the sugar intake. Generally speaking, just 4 fluid ounces (1/2 cup or 120mL) of 100% fruit juice and ¼ cup unsweetened dried fruit is equivalent to 1 piece or 1 cup of fresh, whole fruit.
Looking for the lowest sugar foods? Check the nutrition label to see which product is lowest in sugar. Don’t be fooled by “low sugar” or “diet foods” as they are often packed with artificial sugars, which is another blog for another day. Bottom line: eat real “natural” convenience foods lowest in added sugar.
Logging in your phone with any food trak plan can help with staying on top of your sugar intake and goals so that you become aware of how much sugar you are really ingesting since they can sure add up fast.
7.Fill up on healthy fats.
Eat more nuts, seeds, avocados, olives, and salmon. Not only are these foods heart healthy and help with blood sugar control, healthy fats will displace excess sugar from the diet and keep the body satisfied for longer so you are less likely to have energy dips between meals prompting a quick sugar fix.
8. Choose unsweetened dairy.
Opt for plain milk and yogurt, and no, vanilla isn’t plain! While there are naturally occurring sugars in milk and yogurt (lactose), many are spiked with sweeteners. So read the labels to get dairy varieties without the sweet stuff, and keep in mind fat-free milk naturally contains more sugar than reduced-fat. Add your own flavor by topping yogurt with chia seeds, blueberries, and cinnamon.
9.Beware of sugar bombs.
Even healthy foods can have sneaky sources of added sugar. Foods like energy bars, lattes, smoothies, juices, enhanced waters, salad dressing, cereals, tomato sauce, and medications are common culprits.
10.Pump up the protein.
Eating more protein will keep you amped. Protein takes longest to digest so you will be less likely to crash if you’re eating good quality proteins every three to four hours.
Hope you know how to much sugar is bad for us. so try to follow this tips to avoid to much sugar in your diet. share your experiences with me and keep like and share this information with your love ones.